Fighters Only

Issue 068

October 2010

Crosspit is a potent combination of high-rep, fighting-specific strength and cardio exercises geared to improving fighting performance. Here’s how to get your slice of that action.

You can save time and dramatically bolster your fitness and performance by merging fight-specific drills with strength and cardio moves. The result? A lung-busting session that’ll carve out a physique that looks as good as it performs. It’s called Crosspit and was adapted by John Hackleman – Chuck Liddell’s long time trainer – from the popular fitness technique Crossfit. It uses short bursts of exercise at a vomit-worthy intensity to create a workout that mimics the conditions you’d face in a fight. “Most fights are three bursts of intense work, followed by a short rest,” says Hackleman. “And 20 minutes is the perfect time to do a workout – not too long, not too short.” Give the Hackleman-inspired drills below a shot and you’ll halve your workout time while doubling your fitness and power. We pity the fool who squares up against you after a month of these circuits.

THE WORKOUTS

The key is intensity. Crosspit won’t just improve you as a fighter – it’s the fast track to becoming an athletic all-rounder, equal parts weightlifter, gymnast and sprinter. If you feel like you’re about to take a second look at your lunch then you’re training at the perfect intensity. Do these workouts 2–3 times a week and within a month you’ll be fitter than a butcher’s dog. In the words of Hackleman: “Train for the worst and hope for the best.”

WORKOUT 1

THE TIME-POOR MAN'S WORKOUT

The goal: Do as many rounds as you can manage in 20 minutes. Record the number you completed and better it the following week.

Warm-up: Jog 800 meters at a slow, steady pace then do: ten push-ups, ten lunges, ten lie-ups and ten sprawls. Rest for two minutes and stretch.

100m flat-out sprint
20 hard and fast punches on heavy bag
10 sprawls
20 hard and fast punches on heavy bag
10 wall ball shots
20 hard and fast punches on heavy bag

WORKOUT 2

THE POWER-BUILDING CIRCUIT

The goal: Finish this circuit in the shortest time possible. Take rest periods as and when you need them but remember: the less rest you take the fitter you’ll be.

Warm-up: Jog 800 meters at a slow steady pace then do: ten push-ups, ten lunges, ten lie-ups and ten sprawls. Rest for two minutes and stretch.

Row 800 meters
10 alternating right and left kicks to heavy bag
10 chin-ups
10 alternating right and left kicks to heavy bag
15 push-ups
20 box jumps
50 hard and fast punches on heavy bag
15 wall ball shots
Row 800 meters
10 lunges on each leg
50 hard and fast punches on heavy bag
10 sprawls

WORKOUT 3

THE ENDURANCE BUIDER

The goal: You’ll build stamina to keep training by pushing your muscles to the brink of their abilities. Finish this if you can, taking no more than 20 seconds rest between exercises.

Warm-up: Row 400 meters at a slow steady pace then do: ten push-ups, ten lunges, ten lie-ups and ten sprawls. Rest for 20 minutes and stretch.